For an average person weighing in at 73kgs the amount of calories burnt in a 30mins jogging workout and a moderate pace would be 250 calories which is similar for most activities. Due to body weight the more you weigh the higher the amount of calories you will burn. Running at a pace faster than 9.66kms per hour you would burn close to 365 calories in 30mins. Whereas weight training for the same amount of time (30mins) at a moderate intensity you might only burn around 135-240 calories (Ainsworth BE etel. 2011)
After weight training and cardiovascular training the body continues the demand for oxygen at an increased rate than before you started with the exercise regime. This continue oxygen demand that the body needs is known as excess post exercise oxygen consumption(EPOC) During EPOC the body needs to replace all the oxygen needed that was used by the active muscles during the light to intense bouts of exercises. EPOC is necessary for the body to restore itself to its pre-exercise state, therefore oxygen debt occurs where we consume increased oxygen levels post exercise training, therefore at the same time energy will also be released at an increased rate.
While the body continues to release energy after exercise, EPOC plays an additional role to a weight management exercise program regime. Research and evidence has shown that high intensity, interval training has better effects on EPOC (Haltom et al. 1999) According to (Burleson et al. 1998) resistance training manufactures higher EPOC responses versus aerobic exercises. Research suggests that an increased intensity in weight/resistance training exercises disturbs the body’s homeostasis a lot higher than what aerobic exercises can. Ultimately creating a larger energy requirement post exercise to restore the body’s homeostasis to normal and because of that the body has increased EPOC and caloric expenditure.
A study was done where a male’s resting metabolism increased up to 140 calories per day and in females up to 50 calories per day. Studies have shown that resting metabolic levels can stay elevated up to 38hours after weight training, therefore the calorie energy expenditure (calorie burning) benefits is not limited to while you doing exercises but also to the post exercise effects it has on the body. (Melby et al. 1993; Laforgia et al1997)
Using a combination of the 2 (cardio and weight training)
HIIT training which is a form of exercise that involves short and quick bursts of intense exercise mixed with low intensity rest periods. Exercises involved is skipping, sprinting, jumping, climbing, static holds etc. HIIT training normally would last for about 30mins. Researchers have noticed that HIIT training burns 25-30% more calories than most forms of exercise. A big advantage that HIIT training has is that less time can be spent exercising with multiple rest periods in-between while getting high calorie burning benefits.
Ainsworth BE. et el 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc.2011, 43 (8) 1575-81.
Haltom, R.W. et al. 1999. Circuit weight training and its effects on excess post exercise oxygen consumption. Medicine & Science in Sports &Exercise, 31, 1613-8.
Burleson, M.A. et al. 1998. Effect of weight training exercise and treadmill exercise on elevated post-exercise oxygen consumption. Medicine &Science in Sports & Exercise, 30, 518-22.
Melby, C.L. et al. 1993. Effects of acute resistance exercise on post-exercise energy expenditure and resting metabolic rate. Journal of AppliedPhysiology, 75, 1847-53.